Top 30 exercises to stretch your legs: to perform standing and lying

Regular stretching improves coordination, flexibility and help relieve stress because it relaxes the muscles of the entire body. All who are engaged in fitness and sports, it is advisable to do stretching after each workout to increase the effectiveness of training. Stretching minimizes the risk of injury and relieves pain in the muscles.

Also simple exercises for stretching the legs is useful to make all who the day on the feet to relieve fatigue, muscle tension, increase blood circulation, lymph flow and improve overall health.

What is important to know about stretching your legs?

1. Each fitness workout should end with stretching. You should not stretch at the beginning of the workout to relax the muscles that need to work. Light stretching for a few seconds between say power or cardio exercises as a warm-up for the target muscles.
2. Exercises to stretch you must do after a workout, if you did not train in the gym or at home. Enough five-minute cardio warm-up: jumping, running in place, plyometric squats, lunges and other strenuous movements that help to warm up the muscles. Please see our selection of warm-up exercises.
3. Each exercise for stretching the legs should be given at least 20-30 seconds. Engage timer, to not think about the time during stretching. Remember: the longer the muscle is working, the faster comes the adaptation, and the easier it will be to perform exercises in the future.
4. You should not stretch if the muscles are not warmed up. Especially harmful to stretch after being outside in cold weather. In this case, there is a huge risk of injury.
5. To exercise for stretching was effective enough to devote 10-20 minutes a day. After a full fitness workout stretching may take 10 minutes, and after an easy warm up 20 minutes.
6. Stretching can be dynamic and static. When you make dynamic, rhythmic motion with certain amplitude to stretch the target muscle. Static if you stay in the pose for several seconds or minutes to fix the muscle in a certain position.
7. Most of the exercises for stretching the legs can be done in static and dynamic variant. Statics useful for maximum stretching of the muscles, and the dynamics – for working through challenging exercises, which then must be xed statically.
8. Should not be over zealous in stretching the back and inner thighs to not get injured. Start with the easy exercises in the dynamic variant, with a slight amplitude increase with each lesson. If you practice regularly then within a month or two you will achieve impressive results.
9. Simple exercises for stretching your legs you can do every day as a warm up and relieve muscle tension. If this is not possible, it is enough 3-4 times a week after gym or as a standalone workout.
10. If your goal is to do the splits, then view our ready-made collection of exercises for the longitudinal and transverse twine twine.

We offer you a selection of the most effective exercises for stretching of the legs, which can be performed at home or in the gym. The exercises are divided into two groups:

• Stretching exercises for the feet standing
• Stretching exercises for the feet on the floor

High-quality stretching is impossible without knowing what muscles exist and need to pull them. The major muscles of the legs are: large gluteal muscle, the quadriceps (the quadriceps muscles of the thighs), the hamstrings (the biceps of thighs), calf muscles. On the inner side of the thighs are somewhat elongated muscles, of which the most stretch long adductor muscles.

Exercises for stretching the legs while standing

After a workout in the gym, the best option will be exercises for stretching the legs while standing. Some of them suited as a light workout between exercises, but in this case should not linger in each pose for a long time not to relax muscles.

1. Low lunge

That stretch: Quadriceps, biceps of thighs.

How to perform: Lower the knee of the right leg on the floor, straightening the leg. The left leg should be bent at a right angle and stand in front. Place straight hands symmetrically on the floor or on the hip of the front leg. Go down below the pelvis, stretching the muscles of each leg. Hold the pose for half a minute, then change the leg. This is one of the best exercises for stretching the legs, it can be done in different variations. Throughout the exercise pull your pelvis to the floor, this will help to stretch the stronger muscles of the thighs of each leg.

Modification for beginners: don’t take far back the back knee and don’t hang too low in the pelvis.

2. Low lunge with the knee grip

That stretch: the Quadriceps.

How to perform: Stand on one knee, placing left foot in front. Right leg up, clasping his ankle with the right hand. Attract the right foot to the buttocks, try to keep the Shin touching the thigh. Hold the position for half a minute and change direction. At the beginning of the training, you might not be able to pull the tibia close, but with time you will overcome this milestone.

Modification for beginners: do Not pull the tibia close to the femur.

3. The inclination towards the straight leg with the squat on the other

That stretch: Biceps thighs.

How to perform: Stand up straight and put your left foot on the step forward on the heel. Right leg a little bend at the knee, right foot firmly pressed to the floor. Do tilt forward, almost to the Parallels between the body and the floor. Feel stretches the hamstring of the leg that lies ahead. The more bends the body, the more stretched the hamstrings. Hold for a few seconds and change the side. This simple exercise is great for light stretching between sets strength training or cardio exercises.

Modification for beginners: do Not tilt the body forward much.

4. The tilt to the floor

That stretch: Biceps thighs, buttocks.

How to perform: From standing position bend forward. Touch hands to floor without bending your back and lying on his stomach on thighs. You can do dynamic bending forward with a small amplitude, extremely stretching the rear surface of the thighs and glutes. Hold for half a minute.

Modification for beginners: If flexibility does not allow to reach the floor, you can put your hands on a chair or other surface.

5. The slope in the transverse prosphate standing

That stretch: adductors of the thighs, buttocks.

How to perform: stand with your feet as widely as possible from each other in the initial position of the transverse split. Bend forward and reach hands down. Do not bend your back, try to put on the floor of the forearm. Hold the tilt for half a minute. Do the exercise on non-slip floor, otherwise there is a risk of injury. When uncomfortable feelings lean on his arms to exit the pose.

Modification for beginners: If you can’t get your forearms to the floor, keep arms straight, leaning on hands.

6. The outer side of the thigh in the slope

That tie rod: Outer thighs.

How to perform: while standing, cross legs, left front. Make a tilt body to the left. Hands can be kept at the waist or lifted up, which helps to make the bevel a little deeper. Think about stretching the muscles of the right leg. Abstain in the slope half a minute. Experienced athletes during this exercise for stretching the hips need to bend deeper, to fully feel the effect.

Modification for beginners: only a small tilt to feel the stretch of muscles.

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7. The outer side of the hip near the wall

That tie rod: Outer thighs.

How to perform: Stand right side to the wall, holding her right hand. Start to squat on the left leg and the right keep straight, opened ago. The spine is not vegimite, at the lowest point hold for a few seconds. Pull back the leg as far as possible to the side until you feel a hollow stretching the outer thigh. For stretching the outside of the thigh there is to many exercises and regulations, but they must be perform to improve blood circulation in this area.

Modification for beginners: keep your rear leg too far to the side and squat deep.

8. Stretching the legs while standing

That stretch: the Calf muscles.

How to perform: Place both hands on the wall, step back with the left foot. Right leg slightly bend the knee as in a lunge, the left must remain. Do not stand on the toes, push the foot to the floor. It is important to transfer body weight on the working foot. Hold the pose for 20 seconds, then change direction. Also the calf is easy to stretch, if you pull socks on itself or stretch them into the wall.

Modification for beginners: you Can slightly tear the heel of the back leg from the floor, but to continue to feel the stretching of calf muscles.

9. Bending to the chair by raising the legs

That stretch: Biceps thighs.

How to perform: From a standing position step forward. Lean ahead standing to the chair, trying not to round the back. Do not bend legs at the knees, the heels of both feet pushed to the floor. The lower the slope, the more there is stretching of the hamstrings. Half a minute later, change the leg. This is one of the exercises that is recommended for those who are planning to sit on the splits.

Modification for beginners: don’t raise the legs too far apart, and slightly bend your knees or tear off the heel of the back leg from the floor.

10. Stretching quads standing

That stretch: the Quadriceps.

How to perform: From a standing position bend the left leg at the knee, as when running with zahlest Shin. Pull foot to buttocks with your hands, keeping balance on one leg. Hold the pose for half a minute seconds and change legs. Is a great exercise for stretching your legs can be done in different variations: standing, lying on back, side and even stomach. A modified version of the exercises are easy to perform side-lying. Just attract the ankle and foot toward buttocks, feeling a light stretching of the muscles.

Modification for beginners: abstain hand over a chair or the wall if it is difficult to keep balance.

11. Vertical splits

That stretch: the Quadriceps and the adductor muscles of the thighs.

How to obtain: From the previous position put your arms around the leg at the ankle. Pull the foot as high up as possible in a vertical twine, feel the stretch in the legs. The support leg must remain straight. Hold the pose, trying to lift the foot as high as possible. This is a great exercise for stretching the hips which tones up the whole body.

Modification for beginners: do Not lift the leg high and hold on to a support to maintain balance.

12. Deep squat

That stretch: adductors of the thighs, buttocks.

How to perform: get Down into a deep squat, hands joined at the breast. His elbows rest on his knees, spreading his legs apart. The spine is not bent, the buttocks are drawn to the floor. Feel the deep stretching adductors and easy stretching gluteal. Hold the pose for half a minute.

Modification for beginners: do Not sit deep into the squat, keep your arms outstretched for any prop in the front.

13. Stretching in the sumo-squat

That stretch: adductors of the thighs, buttocks.

How to perform: widely Arrange legs, feet and knees turned outwards. Sit down into a deep sumo squat position, lower the body to the feet, hands grasp lower leg and straining your back. Unfold the legs as widely as possible in hand, lowering buttocks to the floor below. Feel the tension in the region of the adductors, and buttocks.

Modification for beginners: do Not sit deep into the squat and not much tilt the body forward.

14. Lateral lunge

That stretch: Biceps of the thighs, the adductor muscles of the thighs, calf muscles.

How to perform: Stand straight with feet spread wide. Shifting body weight to the right side and slightly tilting back, bend your right leg at the knee, left leg remains straight. The knee of the right leg not coming forward sock. Try to drop your buttocks as low as possible to the floor, you can stretch your hands to the floor to maintain balance.

Modification for beginners: don’t do too deep lunge, keep a comfortable amplitude.

All about lateral lunge

Exercises to stretch your legs on the floor

The collection features exercises to stretch your legs that help to remove muscular clips, tension, stress, improve flexibility and balance. They are suitable for relaxing at home or for a complete stretching workout. Many of the exercises are focused on stretching the adductors that will help you learn the transverse and longitudinal splits.

1. The pigeon

That stretched: Buttocks, biceps and hips.

How to perform: get Down into a low lunge, placing right foot forward. Tap the right knee floor to ankle lying on the floor and the Shin perpendicular to the thigh. The left leg should be straight, relaxed, lean on the instep of the foot. For greater effect, bend your arms at the forearms and lean on them. Hold the pose for half a minute and repeat the process for the other side. This postures of yoga have a complicated variation, for example with the capture of the tibiae of the hind legs for the ultimate stretching of the legs.

Modification for beginners: do Not pull itself from the foot of the front leg, don’t dip too low in the pelvis to the floor.

2. The pigeon with the seizure of Shin

That stretch: Quadriceps, biceps of thighs.

How to perform: posture of the dove (the previous exercise) pull your right Shin to the thigh. Raise your left leg, keeping her left hand on the Shin or foot. Attract the foot of the left leg as close to the hip, stretching the muscles. Half a minute later, change the leg.

Modification for beginners: Perform each exercise in a comfortable amplitude, not sitting down deep in pigeon pose and not holding up the drumstick too high.

3. Seated pose of a dove

That stretch: the muscles of the buttocks.

How to perform: Sit on the floor with arms extended straight legs. Bend your left leg at the knee and pull up her Shin to yourself as close as possible. Do not round back, stretch the gluteal muscles. Hold the exercise for half a minute and switch leg.

Modification for beginners: do Not lift the drumstick high you can put it on the thigh of the leg that rests on the floor.

4. Stretching the quadriceps while lying

That stretch: the Quadriceps.

How to perform: Lie on your stomach, put your head on your hand. Bend your left leg at the knee and grasp the Shin of your left hand. Pull the foot for themselves, without lifting your thigh off the floor and try to touch heel to buttocks. Hold the pose for half a minute, repeat for the other side.

Modification for beginners: Pull foot to buttocks until a comfortable feel and easy stretch of the quadriceps.

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5. The tilt to the leg standing on the knee

That stretch: Biceps thighs.

How to do: kneeling, pull right leg forward. Lean whole body to the right leg, stretching the rear surface of the thighs. You can put your hands on the floor or wrap it around their foot, if you stretch. Advanced can lower the buttocks to the thigh of the left leg. Do this exercise to stretch your legs for half a minute, switch sides. The tilt to the leg standing on the knee is one of the best exercises for longitudinal splits.

Modification for beginners: do Not lower the body low, keep your back straight.

6. Tilt to straight legs while sitting

That stretch: Biceps thighs.

How to obtain: In a sitting position straighten your legs. Bend at the knees, trying not to bend the spine. Drag the hands to the feet, not round back. Hold the pose for half a minute.

Modification for beginners: you Can slightly bend your knees, but to feel the stretching of the biceps of the thighs.

7. Slope to the foot of sitting

That stretch: Biceps thighs.

How to obtain: From a seated position extend the right leg and bend the left knee and place your Shin on the floor. Right leg move a little to the side, leave the left to its original position. Whole body stretch to a straightened right leg, stretching the back of the thigh. Hold the pose for half a minute and repeat for the other side.

Modification for beginners: do Not lower the body too low to the leg.

8. The slope in the transverse twine sitting

That stretch: adductors of the thighs, biceps and hips.

How to obtain: From a sitting position spread your legs apart. Lean forward, not arching in the spine. You can rely on the forearms or hands or lie flat on the floor when the stretch. Hold the pose for half a minute. Modification exercises are the slopes for each leg in the splits, they additionally employ the rear surface of the thighs.

Modification for beginners: don’t place greatly of the legs and do not bend much, the body down to stretch the inner part of the foot in the leg of a table or bed for a more comfortable stretch.

9. The pose of the butterfly

That stretch: adductors of the thighs.

How to perform: Sitting on the floor, bend your knees, feet towards each other. Roll the foot and push the hands on the knees, to intensify the stretching. Do not cave in in the back, look forward. You should not put pressure on knees too much in order not to feel discomfort and pain. Hold the pose for half a minute. Butterfly sitting can be done at the wall, to make it easier to keep your back straight.

Modification for beginners: If there is not enough stretch, do not lower the knee too low to the floor, you can push the foot away from the pelvis.

10. The pose of the butterfly on the back

That stretch: adductors of the thighs.

How to perform: Lie on your back, bend and spread legs, guiding the foot inward. Close to the foot of both legs forming a pose of the butterfly on the back. Try to touch the thighs and knees of the floor. Help yourself with the hands, but do not overtighten the knees, not to get hurt. Perform each exercise for stretching the hips half a minute.

Modification for beginners: don’t lower your lower the knees to the floor, the foot can push out of the pelvis.

11. The frog pose

That stretch: adductors of the thighs, the quadriceps, the large gluteal muscle.

How to obtain: From a prone position on her stomach, spread bent knees. Posture should resemble a frog. Keep your knees in position at a right angle. Try the pelvis to touch the floor. Abstain exercise half a minute. A great exercise for stretching the hips of yoga relaxes the pelvic muscles, removes tension and tension in the lower back and hips.

Modification for beginners: don’t raise the legs too far to the side, put under your knees a towel or soft Mat.

12. Stretching of the hips sitting on the heels

That stretch: the Quadriceps.

How to perform: From a standing position on his knees sit on heels and lean on elbows. Think about stretching the quads. This is one of the best exercises for stretching the quadriceps muscles of the thighs. However, if you are experiencing discomfort in the knees or back while performing this exercise to stretch your legs, it is better to replace it with another exercise.

Modification for beginners: do Not go down too low, based not on the forearm and on the outstretched back of the hand.

13. Splits lying

That stretch: Biceps thighs.

How to perform: Lie on your back and lift your left straight leg up. Grasp the drumstick with your hands and pull your leg on yourself. Keep your right leg and lower back from the floor. To stretch more, take an elastic band or a towel and throw on the foot to extend the leg without using his hands. Hold the position for half a minute, then change the leg.

Modification for beginners: Bend your lying on the floor of the leg at the knee, do not lift the leg too high.

14. Abduction feet to the side

That stretch: adductors, glutes.

How to perform: Lie on your back and take the left straight leg to the side. Grasp the lower leg or foot with your hands and pull your leg and side. Feel the tension in the muscles of the legs. In this exercise to stretch your legs you can also use a towel. Keep your right leg and lower back from the floor. Hold the position for half a minute, then change the leg. This and the previous exercise is perfect for the practice of twine.

Modification for beginners: Bend your lying on the floor of the leg at the knee, keep the leg too far to the side.

15. Side splits while lying

That stretch: adductors of the thighs.

How to perform: Lie on your back and lift both legs up. Start slowly with your legs like a cross of twine. Help yourself with the hands, but not much push to his feet in order not to pull muscles. There is a modification of this exercise for stretching the hips against the wall. In this case you need to go close to the wall and spread his legs so that they slid over its surface. In this case, it will be easier to keep balance and focus on stretching.

Modification for beginners: Perform each exercise to the wall and don’t raise the feet too much.

16. Stretching of the buttocks lying down

That tie: Large gluteal muscle.

How to obtain: From the supine position bend your knees. Put the Shin of the left leg on the right thigh. Grasp right leg with both hands and pull it toward you, in order to stretch the gluteal muscles. Hold the exercise for half a minute and repeat for the other side.

Modification for beginners: you Can slightly take your head and upper back off the floor

17. Pulling knee to chest

That stretch: Biceps, hips, gluteal.

How to obtain: From the prone position raise your bent right leg and pull the knee to chest with both hands. You will feel a slight stretch in the gluteal muscles and biceps of the thighs. Hold the pose for half a minute, then repeat for the other side. This is a great exercise for not only stretching legs, but also for relaxation before sleep.

Modification for beginners: Bend the knees, leg, lying on the floor.

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Yoga and stretching Legs and buttocks